Wellness Journal
Welcome to the Vale of Health Wellness Journal! We’re a team of Traditional Chinese Medicine (TCM) Acupuncturists, Reiki Healers and Naturopathic Nutritionists, dedicated to helping you feel better and reach your health and wellness goals. If you’ve found your way here, we’re excited to support you in making small, meaningful changes to your diet and lifestyle that can have a big impact on your overall health.
In our journal, you’ll find expert insights on holistic living, including fertility and emotional wellness. Expect tips on navigating seasonal changes, nourishing recipes, how to tackle difficult hormonal conditions, analyses of new research, and lifestyle advice rooted in ancient practices. These are the tools that have helped us and our clients, and we hope they do the same for you.
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With love,
Cassie & Ghila
Search our Wellness Journal:
IBD: Inflammatory Bowel Disease Explained
Learn about Inflammatory Bowel Disease (IBD), including its types (Crohn's Disease and Ulcerative Colitis), causes, symptoms, and complications. Explore natural remedies to reduce inflammation, improve gut health, and support healing, from dietary changes to supplements. Discover how lifestyle adjustments can help manage IBD alongside conventional treatments.
The Surprisingly Simple Super-Nutrient: Why Fibre is Essential for Optimal Health
Fibre offers powerful, body-wide benefits beyond digestion. Learn why this essential nutrient reduces risks of heart disease, diabetes, supporting the gut microbiome, cancer, & helps manage blood sugar so important for PCOS. Most diets fall short of fibre recommendations. Discover how much you need daily, the best whole food sources to meet intake goals, & why fibre is critical for overall health.
Soaking, Sprouting, Fermenting – Are They Right for You? Lectins, Oxalates and Phytates: Explained
Discover how soaking nuts, sprouting grains, and fermenting foods can help reduce lectins, Oxalates & Phytates, which are anti-nutrients, for better digestion and nutrient absorption. Perfect for vegans, vegetarians, and those with an autoimmune condition (causing flare-ups), anaemia (blocking iron absorption) or osteoporosis (blocking calcium absorption), looking to optimise health easily.
The Endless Magic of Flax Seeds
Flax seeds are a powerhouse for heart health, hormone balance, and cancer prevention. Known to lower blood pressure, cholesterol, and inflammation, they’re rich in omega-3s and lignans that support PMS relief, breast cancer prevention, and tumour reduction. Ideal for seed cycling, flax seeds boost oestrogen levels naturally. Learn how to incorporate freshly ground flax seeds into your diet for optimal health benefits.
How to Boost Nutrient Absorption
Optimal nutrient absorption is key to preventing health issues, yet age, stress, and poor digestion can reduce it. Discover tips for improving digestion: chew thoroughly, support stomach acid with apple cider vinegar, and avoid heavy meals. Learn how to enhance nutrient uptake with simple dietary habits, from incorporating bitters and raw foods to timing meals wisely. Improve digestion and build a foundation for lasting health
How to Eat with our Circadian Rhythms
Align your eating habits with your circadian rhythms to improve digestion, manage weight, and support emotional wellness. Learn when to eat, what to avoid, and how to boost nutrient absorption naturally with these expert nutrition tips. Discover the best times for meals and how to sync with your body’s natural rhythms.
PREbiotics Explained
Prebiotics, the essential fuel for probiotics, support gut health, regulate blood sugar, and boost immunity. Learn about prebiotic-rich foods like chicory root, bananas, and garlic, and find the right supplements for digestive issues, candida, and hormone balance. By nurturing beneficial gut bacteria, prebiotics can reduce inflammation, ease IBS symptoms, and improve overall wellness.
Farts and Poop Explained…
Learn what your flatulence and stool say about your digestive health. Discover why odourless farts may signal carb digestion issues, while smelly farts can indicate problems with fat and protein. Explore the Bristol Stool Chart to check stool health, and understand how sinking stool may reveal nutrient absorption. Ideal for those managing IBS, IBD, and digestive concerns.
Understanding Lectins and How to Reduce Them in Legumes, Pulses, Nuts, and Seeds
Learn how to reduce lectins in legumes, pulses, nuts, and seeds for better digestion and health. Discover the benefits of soaking, storing, and cooking techniques to neutralize lectins, making these nutrient-rich foods easier to digest, especially for those with autoimmune conditions like IBD.
The benefits of slow cooking
Discover how slow cooking enhances digestion with Naturopathic Nutrition and TCM principles. Learn how slow-cooked meals, like bone broth and protein-rich casseroles, support your digestive health by breaking down nutrients for easier absorption. Boost your gut health with slow-cooked dishes, herbs, and greens!
Gut Health and Acupuncture: A Holistic Approach to IBS
Struggling with IBS? Discover how acupuncture and naturopathic nutrition can improve gut health. By addressing Spleen Qi deficiency, reducing inflammation, and supporting digestion with TCM principles, you can achieve long-term relief from IBS symptoms like bloating, diarrhea, and fatigue. Explore holistic treatments today for better digestive health.
Holistic Strategies for Managing Inflammatory Bowel Disease (IBD)
Discover holistic strategies for managing IBD, including dietary changes, acupuncture, and lifestyle modifications. Learn how anti-inflammatory foods, probiotics, and stress management can reduce flare-ups and improve gut health. Tailored treatment plans at Vale of Health support long-term relief from Crohn's Disease and Ulcerative Colitis symptoms.
Always Bloated?
Constant bloating, belching, and discomfort after meals? Low stomach acid could be to blame. Learn the symptoms and natural ways to boost stomach acid, including apple cider vinegar, bitters, and zinc-rich foods. Discover how to manage digestive issues effectively and feel better after eating.
8 Tips to Decrease Bloating
Struggling with bloating? Discover 8 simple, expert tips from a nutritionist to ease digestive discomfort, including mindful eating, adding fiber, warm foods, and probiotic options. Perfect for those with IBS, SIBO, and other digestive issues.
Aloe Vera & it’s Many Uses
Aloe vera is more than a skin soother. Discover its uses for digestive health, including treating ulcers and colitis, supporting asthma relief, managing blood sugar, and even preventing cancer. Learn how to use aloe safely for various health benefits.
Treating Chronic Constipation
Struggling with chronic constipation? Discover essential tips for relief, including dietary changes, lifestyle adjustments, and natural therapies. Learn what to avoid (like dairy, red meat, and refined carbs) and what to include (like flax seeds, digestive teas, and probiotics). Plus, explore how mindful eating, hydration, and regular exercise can help regulate your digestion.
The Benefits of Broccoli
Explore the numerous health benefits of broccoli, from supporting hormone balance in PCOS to reducing cancer risks and hormonal acne, and promoting eye and digestive health. Learn why broccoli is a powerhouse for both men and women’s wellness and the best ways to prepare it for maximum nutrition.
Fibre: What is it, and Why do we need it?
Discover the benefits of fibre for your digestive health and beyond. Learn about soluble and insoluble fibre, their sources, and how to incorporate 35g of fibre daily for better digestion, blood sugar balance, and overall wellness.
Seaweed: A Superfood
Explore the powerful benefits of seaweed as a superfood, packed with essential minerals, vitamins, and antioxidants. Learn how seaweed supports weight management, thyroid health, detoxification, and can relieve digestive issues, hormonal imbalances, and even cancer-related concerns.
Hempseeds, so tiny, yet so full of benefits
Discover the benefits of hemp seeds—a nutrient-dense superfood rich in essential fats, fibre, and plant-based protein. Support heart health, hormonal balance, digestion, and skin wellness. Learn how to incorporate these tiny powerhouses into your diet.